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Losing Belly Fat

Let’s be honest right from the start.

There is NO way to spot reduce belly fat.

Just like there is no way to reduce fat from just your right calf, you can’t reduce fat from around your belly only.

Sorry.

Lots of social media outlets claim that it’s possible to lose fat specifically in a targeted area, but that’s not true. The truth is, the only way to lose belly fat is to lose fat OVERALL. 

As you become leaner, you WILL lose belly fat, but it’s because you’re losing overall body fat. It takes about 4-5 pounds of overall fat loss to equal 1 inch of fat loss from around the waist. So, if you are able to lose 1-2 pounds per week, it’s possible to lose an inch from the waist within a month.

In order to lose overall body fat, you have to maintain a caloric deficit of calories burned (or calories out) versus calories consumed (or calories in). This deficit has to be maintained consistently over a period of time.

To create the necessary calorie deficit, some of the ways to do that are to:

·       Eat minimally processed foods – focus on lean protein sources, fruits and vegetables, and complex carbohydrates.

·       Eat slowly until you feel satisfied, not full (about 80%) – The Harvard School of Public Health refers to this as Mindful Eating or Internal Appetite Regulation.

·       Find movement that you like – there are dozens of exercises that can help with overall fat loss, including belly fat, but none of that matters if you aren’t doing something that you like and will do CONSISTENTLY. Ideally, some combination of cardio and resistance training is best to lose fat (including belly fat), but it’s most important to find exercise that is pain-free, enjoyable and doable for you so that you will do it REGULARLY over a long period of time.

Another important thing to remember when you’re trying to create your calorie deficit and lose overall body fat – including belly fat – is to approach the changes you are making with self-compassion and not criticism.

There is scientifically backed evidence presented in the Journal of Health Psychology that shows having a compassionate approach is linked to healthier eating behaviors while self-criticism leads to unhealthy eating behaviors. Being compassionate to yourself just means treating yourself like you would treat your best friend if they were trying to make changes in their life.

Losing belly fat is possible when looked at in the context of OVERALL fat loss. It just takes time and consistency to make it happen.

Until next time…..

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